Comparing Nutrients in 5 ounces White Sweet Corn VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	4.2% 122kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2% 1.45g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 8.53g	g per day for Men 19-50 years
Fiber	10% 3.83g	10% 3.83g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.7% 9.64mg	9.76% 8.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.2% 0.74mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 126mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.9% 108g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Sweet Corn vs Boiled White Sweet Corn:

• Raw White Sweet Corn has 2.2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 2.3 times more Vitamin B6 than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 5 oz.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for White Sweet Corn vs Boiled White Sweet Corn:

• Raw White Sweet Corn has 5 times more Sodium than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 1.3 times more Manganese and 1.3 times more Selenium than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 5 oz.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained White Sweet Corn contains 2.4 times more Sugars than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled and Drained White Sweet Corn have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw White Sweet Corn as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.